Start w/some kind of lifting program. There are lots of good 1's posted here. Usually have protein shake 30min before workout and 1 immediately after workout. Creatine is usually taken w/juice or some form of dextrose and some people take it before workout, some after workout, some both. Just do some research about lifting, get your form down, eat healthy and don't overtrain.
Heres a sample of what muscles u might wanna work-
Chest/shoulders/triceps
Back/biceps
Legs/calves
Can be broken up many different ways, but that will get u started
chest/shoulders/triceps- bench, military press, dips or pushdowns or reverse grip bench
Back/biceps- lawn mowers, lateral pull down, pull ups, rows(can be bent, seated, many diff. forms), hammer curls, curls
I do shrugs on back day, but some do shrugs on shoulder day...your preference
can also do deadlifts on back day but if u do, do legs later in the week
example- back on monday legs on friday or vice versa
can do good mornings too, just don't do good morings and deadlifts the same week. Try alternating DL's and GM's
Legs/calves- squats(box squats, pause squats, just plan old squats) leg presses calf raises
Do ab work 2-4x per wk. Use weights at least 1x per wk.
Good luck.
Do more research
